How to Run a 10-Minute Mile

by
JODY BRAVERMAN Jan. 30, 2018

Jody Braverman

Jody Braverman is a professional writer and editor based in Atlanta. She studied creative writing at the American University of Paris and received a Bachelor of Arts in English from the University of Maryland. She also received personal trainer certification from NASM and her 200-hour yoga teacher certification from YogaWorks.

Woman about to run a marathon.
Photo Credit: Jupiterimages/Pixland/Getty Images

Once you've established yourself as a runner, turn your focus to time. You're not going to start out as a champion racer, but setting realistic goals and training to meet them will get you going in the right direction. A good place to start is a 10-minute mile. Hitting that mark requires a good measure of fitness but can be accomplished by most after the proper training.

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Form

Even if you've gotten yourself in shape, it will be difficult to run your best time with improper form. As you run, keep your head level, and don't lean forward at the waist, according to a 2013 publication by Brandon Laan of Competitor. Avoid tensing your shoulders and keep them upright. Foot pain can also slow you down, so focus on the proper foot strike. Keep your feet low to the ground, staying light. Make sure your running stride rolls from your heel through balls of your feet. Maintaining proper form will help you run more efficiently and will leave you less susceptible to injuries. Ten-minute miles can't be run if you're hurt on the couch.

Training

Before you can complete a 10-minute mile, you'll need to be fit. Fitness can be measured by aerobic capacity, which you'll need to build to up your distance. How can this be done? By running for longer distances at a lighter pace, according to fitness professional Greg McMillan on his website. This will include at least one longer run per week, at least 30 to 40 minutes, at a pace that does not make you feel winded. Once or twice a week, go on a run of at least 1.5 times your desired distance, in this case 1.5 miles. To train for a 10-minute mile, aim to complete these runs in less than 20 minutes. Perform four to six half-mile intervals once a week at your desired pace -- five minutes for a 10-minute mile. Perform one faster workout to challenge your muscles, either sprinting or hill runs, of four to six reps. An effective training regimen will allow you to progressively increase your pace and distance as your fitness improves.

Pace

On a treadmill, a rate of 6 miles per hour will result in a 10-minute mile. If running outside, make sure you have an easy-to-use timer; this can be a stopwatch or any device with a stopwatch app. Find a local track, or measure out a mile and note each quarter mile. Go at the pace that's right for you, but as you'll likely slow throughout your run, start slightly faster than a 10-minute pace. Aim to hit the quarter-mile mark in two minutes. If you are under that time, relax a bit. Otherwise shoot to be less than 4:30 at the half mile. Maintain the pace as closely as possible, with the goal of being under 7:30 with a quarter mile to go. By this point, you should be able to feel the correct pace. Finish strong, running all the way through the line without slowing up. Record your time.

Progression

Once you can run a 10-minute mile, it's important to continue to challenge yourself for improved fitness and results. The great cardiovascular benefits of running are intensified when you push yourself for a new personal record. To do this, adjust your goal and training schedule, either with increased distance or reduced time in mind. If you're looking to increase your distance, with an eye on running a 5K (3.1 miles), progress in half-mile intervals, aiming for the same pace. When you're happy with the distance you're running, work on cutting your times by 10 to 15 seconds each run.

Safety

Before you begin running for improved times, make sure you're doing so safely. Consult your doctor before beginning or dramatically increasing any training regimen. Also, pain due to overtraining can put the brakes on progress before you even get started, the American Council on Exercise notes. Always get adequate rest -- at least two days per week -- to avoid injury.

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